Have a Healthy Breakfast

We all know that breakfast is the “most important meal of the day” but why? Not only does consuming a healthy breakfast give you energy to start your day, but breakfast is also linked to many other health benefits including: improved performance and concentration, lower cholesterol levels, more strength and endurance throughout the day, and even more success in weight loss!

Many studies suggest that those who consume a healthy breakfast each day tend to weigh less than those who skip breakfast. Why is this? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day. For the breakfast skippers, usually they will find that they end up eating more food at later meals to compensate for their lack of calories early in the day. Another theory suggests that by starting your day out right with healthy decisions, this leads to other healthy decisions throughout the rest of the day. In order to get the most benefit out of your breakfast you are going to want to aim to fill your breakfast full of lean protein, fiber and complex carbohydrates. So, what are some quick and easy, healthy breakfast ideas to get your day started right?

10 Healthy Ways to Start the Day

1. Breakfast Parfait
Mix you favorite fruit into low fat or Greek yogurt and top with granola.

Photo by Penn Waggener / CC BY


2. Egg and Veggie Scramble
Dice up some peppers, onions and spinach and scramble it together with two eggs. Top with your favorite salsa.

3. Whole Grain Toast Topped with a Poached Egg
Place the poached egg on top of a piece of whole grain toast and sprinkle with pepper.

Poached Egg
Photo by Maggie Osterberg / CC BY


4. Berry Breakfast Wrap
Combine peanut butter, sliced berries and a drizzle of honey in a whole wheat tortilla. Roll up and enjoy!

5 Apple Cinnamon Oatmeal
Add chopped apples and a dash of cinnamon into cooked oatmeal. Let sit for a couple minutes to allow apples to soften and you’ve got your own healthy apple pie for breakfast!

Photo by Avelino Maestas / CC BY


6. Breakfast Shake or Smoothie
Combine 1 cup Greek yogurt, your favorite fruits and 1 cup of ice together in a blender. Add a handful of spinach for a “green smoothie!” You can also substitute the Greek yogurt with 1 cup of skim milk and a scoop of protein powder.

7. Breakfast Burrito
Cook your favorite lean meat, scramble 2 eggs, and chop up your choice of veggies. Add to a whole wheat tortilla and top with a light sprinkle of cheese and salsa. These burritos can also be frozen and reheated easily so feel free to make a bulk batch at the beginning of the week for an easy breakfast all week long!

8. Whole Grain Toast with Peanut Butter and Bananas
Spread peanut butter on a piece of whole grain toast (or waffle!) and top with sliced bananas. You can also experiment with a drizzle of honey or a dash of cinnamon for added flavor.

PB Toast
Photo By Tracy Benjamin / CC BY

9. Frozen Yogurt Breakfast Pop
Great for breakfast on the go! Combine yogurt and sliced berries in a Popsicle mold the night before. In the morning, pop one out and take it with you on your morning commute!

10. Ham and Egg Breakfast Cups
Place a piece of sliced ham in a muffin tin. Fill with scrambled egg and add your choice of veggies. Top with a light sprinkle of cheese and bake in the oven at 400 degrees for approximately 15 minutes.

Written by: Deanne Emig, Weigh and Win Health Coach

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